Wednesday, 7 September 2016

We all experience lapses in confidence every now and again – it’s all part of being human – and there are often particular tasks that we don’t look forward to at work; whether it’s delivering a presentation to a group of colleagues, delivering bad news to team members or renegotiating work hours. Luckily, these events don’t tend to be everyday occurrences, however they can impact on our performance and overshadow the rest of our work.

We have developed seven steps to conquering your fears at work – whatever they may be – so you’re free to achieve your full potential in the workplace.

1. Write it down

When we think about things in our head, even the smallest issues can manifest into mountains. The more we think about things, the bigger they become, until they become debilitating. The simple act of writing down what scares us, immediately makes the issues more manageable. Try it. Once written down, we can start to break down our fears and create an action plan to deal with the problem.

2. Own it, accept it

As humans we are born with certain fears – a fear of being left, for example. Fears are what keep us safe and keep us alive. However, many fears – such as speaking to groups of people – are learned behaviours. They’re triggered by life experiences and when we find ourselves in similar situations in the future our learned fear is invoked again. The way to break these fears down is to own them and accept them. Once you have admitted to them being part of who you are, you will find yourself more able to work through your fears.

3. Talk about it

Once you’ve accepted your fears, it’s time to share them with people we trust… colleagues, managers, family – it doesn’t matter who with, but the saying ‘a problem shared is a problem halved’ is true. Talking about your fears with others makes things easier to deal with and stops them from becoming insurmountable. Fears often sound ridiculous once out in the open and getting a second opinion can often put our fears in perspective.

4. Visualise the best result

Visualisation is a tried and tested practice for helping us conquer our fears and rewire our thinking. Brain studies reveal that thoughts produce the same mental instructions as actions. In other words, when we think about the positive outcomes of our actions at work, we are more likely to take events in our stride and conquer our fears. Remember when you asked your boss for a rise and increased your income by 50%? Remember that standing ovation you got after your project presentation? No? Maybe you need to think a bit harder. Remember: think success, be successful.

5. Compartmentalise

Set time aside to deal with your fears but don’t let them take over the rest of your day. If you know you have a stressful event coming up, put 10 minutes in your diary every day when you will focus on your fears. Use the time to think about the fear you’re facing and take time to compose yourself. Getting your mind around what you fear is half the battle. Try some mindfulness exercises to help manage your anxiety.

6. Face your fears

Many behavioural therapies focus on exposure. Put simply, this means often the best way to overcome a fear of something is by doing it. Fear is irrational and chances are our worst case scenario just won’t materialise. Exposure helps you superimpose positive memories on top of your fearful ones to change your mindset.

7. Reward your efforts

While much of the time we are able to avoid that which we fear, there are certain times in the workplace where this just isn’t possible. In much the same way as we reward our children for their positive behaviour, there is no reason why rewards should not feature in our working lives too. Put time in your diary following a stressful event to pat yourself on the back for a job well-done. A shopping trip, a trip to the movies, a night out with friends. Treats are always better received when they’re earned and what better way to earn one, than by facing your fears, head on?

No-one wants to let their fears stop them from achieving their true potential. Put all these steps in place and we hope you will soon be able to embrace your fears and unleash new skills you’ve been hiding. As Susan Jeffries said: Feel the fear and do it anyway!

About First Psychology

First Psychology Scotland is a Scottish company that specialises in high quality psychological therapy for individuals, couples, families and organisations. We offer counselling, CBT, psychotherapy, couples counselling and coaching for a whole range of issues and problems including anger, depression/low mood, stress, anxiety, low self-confidence, bereavement, relationship issues, abuse, eating disorders and much more. Our services for organisations and businesses are provided by our First Psychology Assistance brand. Services include: EAP packages, psychological assessments and reports, executive support, training and consultancy and employee coaching, We currently offer services in six locations: Edinburgh (south side and west end), Glasgow, Aberdeen, Dundee, Inverness and Galashiels (Scottish Borders).